If you are overweight, or even skinny fat, you are probably looking for ways to modify your diet. You want to find nutritious food which gives you energy but doesn’t pack on the pounds. It would also be nice if it tasted good.

Sushi is a great option for anyone interested in a healthy, tasty diet which is not extremely fattening. It’s also varied, delicious, and easily available, which adds to its global appeal. 

Here are nine health benefits of sushi which will convince you to add more of this Japanese treat to your everyday food plan. 

1. Low in Calories

If you are aiming for making your diet more healthy and less fattening, consider adding more sushi to your meals. Tuna, salmon and other raw fish are low in calories and high in other beneficial ingredients.

A salmon cucumber roll contains just 231 calories and 4 grams of fat. A mackerel roll has the same number of calories but only 2 grams of fat.

Vegetable sushi reduces calories to about 170 per roll.  Sashimi, which is the raw fish without the rice, is usually only about 35 calories per piece.

Just avoid the tempura and other fried versions, which are higher in calories.

2. Great Source of Protein

One way to get your body lean and mean is to start consuming more lean forms of protein. The raw fish in sushi is an excellent source of protein, which can help you build muscle, maintain energy, and lose the flab. 

Weightlifters love sushi because it can really help convert fat to muscle efficiently when consumed as part of an overall fitness plan.

Popular sushi rolls have between 2 and 20 grams of protein each, with fish like tuna and eel packing the most bang for the buck. 

3. Rich in Omega 3 Fatty Acids 

Many forms of sushi have a high concentration of fish oil which contributes to better cardiovascular health. Salmon, sardines, and mackerel contain high amounts of EPA and DHA omega-3 fats.

Omega-3 fatty acid in the body can help prevent lupus and similar autoimmune diseases. Studies show that they also help patients with depression and atherosclerosis, a cardiovascular disease characterized by blocked arteries. These acids lower your chance of developing high blood pressure and high cholesterol.

4. Nori Is Healthy, Too

It’s not just the fish and veggies that make sushi so healthy. Rolls are often wrapped in seaweed or nori, which contains its own nutritional benefits. 

Nori is considered a superfood. It is an edible algae which turns dark green when dried, and it has a long history of contributing to health and longevity in Asian cultures. It contains calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, plus more calcium than milk.

Nori also offers vitamins A, B, C, D, E, and K, as well as niacin, folic acid and taurine. Its chlorophyll acts as a powerful, natural detoxifier to eliminate waste from the body. It is also loaded with fiber, protein, and iodine. 

5. Available Everywhere

Sushi is a healthy and convenient option for anyone on the go. Its popularity has made it available everywhere, from pick up at local convenience stores to the trendiest restaurants. You can get it to go or delivered.

It can also be eaten at any meal: the Japanese eat sushi for breakfast! 

Eating sushi can also be a shared experience with family, a group of friends or a loved one. It can be enjoyed in a small, family style bar or in a fancy eatery or banquet.

Click here if you want to see more examples of how a chef in a fun new restaurant prepares amazing sushi for any festive occasion.

6. Vitamins 

As noted above, sushi contains many necessary vitamins, in both its nori (seaweed) wrapping and its ingredients. California rolls and any rolls with avocado tend to have a high content of Vitamin C. 

California rolls also have a high level of Vitamin A, as does anything containing tuna or salmon. 

7. High in Fiber 

Rice, a key component in sushi, is high in fiber, which helps with digestion.

For extra value, ask for sushi made with brown rice; it contains even more fiber. Brown rice is also a great source of manganese, selenium, and magnesium.

If you are in a sushi restaurant, you might also try one of their noodle dishes if you want to up your fiber intake. Soba noodles are made from the whole grain buckwheat and are a high fiber, high protein alternative to white rice.

8. Lots of Antioxidants 

Not only do the vegetables in some sushi rolls contain antioxidants, but so do the dish’s traditional accompaniments: wasabi and ginger.

These condiments have anti-mutagenic and anti-carcinogenic properties which are known to neutralize free radicals in the body before they can cause cancerous cells. 

Wasabi, a ground-up radish, contains the antioxidant isothiocyanates, the same ingredient that gives crunchy veggies like broccoli their anti-cancer power.

9. Easy to Prepare, Eat and Clean Up 

Sushi is a clean, easy meal that reflects the Asian emphasis on minimalism. You can actually prepare it at home easily without much mess. 

Don’t forget to enhance your cultural experience by using chopsticks. Not only are they fun,  but the effort they take (if you are not accustomed to this kind of flatware) will prolong your meal and prevent you from eating too much, too quickly. 

You can also get sushi delivered to your house for an easy meal that the whole family will enjoy. It’s so good that there will be little to clean up, another benefit which will add to your health by reducing stress over the mess. 

Health Benefits of Sushi: Make it Part of Your Weekly Meal Plan

If you are trying to get healthy and fit, sushi is an excellent addition to your regular diet. Tasty, trendy and full of so many excellent nutrients, it’s a wonderful way to integrate healthful food into your day-to-day life. 

By incorporating the health benefits of sushi into a regular route of exercise and self-care, you too can have the body and life you have always dreamed of.

For more health tips on diet and exercise to help you become a better you, check out our site.